Everyone knows that you can listen to audiobooks, type on a computer, and use a calculator; the new “R’s” of our lives are Running Recovery and its components! And just what are they?

The Five R’s of Post Run Recovery

1) Rehydrate

As soon as you are done with your run, start your rehydration process. Hydration needs have been discussed quite a bit on the blog, and so I hope you have a plan in place by now! Regardless, reach for water at a cool, but not freezing, temperature. This will make it more palatable and easy to take in. But don’t chug it all at one! Sips, people, sips. But make sure that you get through a bottle in the first 30 minutes.

2) Refuel

Within the first 30 minutes of finishing your run, make sure to take in post run nutrition. Aim for 3:1 or 4:1 protein:carbohydrate ratio, and remember that you don’t need to get more than 20-30 g of protein in at a time! But getting that protein in immediately following your run is critical for muscle protein synthesis as well as taking advantage of your metabolic window. see the end of this post for a giveaway to help you out with your refueling!

3) Refresh

Ok, off to the shower with you! Do everyone else a favor, if not yourself, and get the rid of the stank, the salt, the sweat, and the dirt that you have accumulated during your run. Don’t have time for or access to a shower? Make sure that you have all the components of my gym bag must haves, and you will be just fine!

4) Relax

Ok, legs up the wall pose time! There is a reason that this simple pose is a favorite of runners all over! It helps redistribute blood and decrease the likelihood of pooling of fluids in your lower extremities. Also, your muscles have just worked hella hard–give them a break!

5) Release

There is varying evidence out about the efficacy and best practices of stretching, but I personally have had the best luck with a brief static stretch session immediately following a long run and then waiting a few hours before a leading myself through a yoga session (like my Sun A and Sun B series). Thus why I am ending with release (including stretching and foam rolling, of self myofascial release). But remember, every body is different!

Thank you to my partnership with Sweat Pink for the chance to try Bob’s Red Mill Protein Powder! All opinions are my own.

I have a confession to make. I have started drinking smoothies! I KNOW WHO AM I I DON’T EVEN KNOW. Not super consistently, but now that we live in a different neighborhood and my schedule has changed, I find myself reaching for a cold drink that will also take care of my body after I’ve gotten my run in. Luckily, a few weeks ago, I received a package from Bob’s Red Mill with their new protein powders to help me do just that!

Lightly sweetened without added sugar, using monk fruit extract, the Vanilla, Chocolate and Chia protein powders are boosted with pea protein and chia seed, while the Protein and Fiber blend is unflavored and has an extra boost of fiber. And all flavors come with a Probiotic Boost for gut health (which you know I am all about, lol). Bob’s Red Mill Protein Powders are also gluten free and vegan and will have you covered for your post workout protein intake that I mentioned above with 20 g of protein per serving!

Have you read these gems?

Welcome to Suzlyfe

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Suzlyfe is a Chicago-based healthy life, fitness, running, and food blog that aims to educate, connect, and inspire: educate readers in an accessible way about fitness, running, and wellness; connect readers to myself (Susie) and others with the same interests and passions; and inspire all to live a life beyond expectations.Email Me

Though I am a RRCA Certified Running Coach and NASM Certified Personal Trainer with a chronic illness, a physician husband, and a lot of experience, and though I may seem like a know it all, please remember that all views expressed on my blog are mine along. Consult your physician before making any personal changes to your mental or physical health and wellness programs.